What a delicious way to incorporate fish into your diet. Here is my skinny take on traditional English pub fish and chips. Normally beer-battered and fried, to get the same fish and chips flavor, I’ve poached the fish first in beer. Instead of French fries served on the side, I’m using reduced-fat potato chips right in the batter. These mild-flavored, delectable little babies are easy to put together using a food processor. Each serving (3 fish cakes) 240 calories, 6 grams of fat, and 3 Blue WW Freestyle SmartPoints and 5 Green. Be sure to serve them with this flavorful, crunchy Honey Mustard Coleslaw. I’ve included the recipe below.
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients for Fish Cakes:
1 pound tilapia or any firm white fish such as cod
1 (12 oz) can or bottle light beer
1½ cups (2½ oz) crushed reduced-fat potato chips, such as Baked Lays
½ cup scallions, chopped
1 egg, I like using Eggland’s Best eggs
¼ cup malt vinegar or cider vinegar
1 tablespoon fresh garlic, chopped
1 teaspoon Dijon or yellow mustard
½ teaspoon salt
Fresh ground pepper, to taste
2 teaspoons olive oil
Ingredients for Honey Mustard Coleslaw:
3½ cups purple cabbage, shredded
1 cup carrots, shredded
½ cup scallions, chopped
2 tablespoons light mayonnaise, I like Best Foods (Hellman’s) Light
1 tablespoon honey
1 tablespoon spicy or yellow mustard (not Dijon)
Lemon slices and malt vinegar or cider vinegar served on the side.
1. In large pan, add fish and beer. Poach over medium heat for about 3 minutes. Turn fish over and continue to poach about 2-3 minutes until fish flakes easily with a fork. Remove to a plate and discard liquid.
2. In a food processor, add fish, potato chips, scallions, egg, vinegar, garlic, mustard, salt and pepper. Pulse until minced and blended.
3. Using ¼ cup measure, scoop to make 12 cakes. Each cake will be slightly smaller than the full measuring cup. Shape into ½ inch thick patties.
4. Coat a large nonstick pan with cooking spray. Heat 2 teaspoons of olive oil in pan. Add all patties and cook over medium heat about 2 minutes per side until golden brown.
5. To make the coleslaw-In a large bowl add all the ingredients and toss well to coat.
6. To Serve-Place 3 fish cakes on each plate. Serve each with lemon slices and vinegar on the side for dipping. Add about 1 cup Honey Mustard Coleslaw to each plate.
7. These fish cakes will keep for 2 days. Reheat in a nonstick pan on each side until hot.
Serves 4 (3 fish cakes per serving)
A fish cake is a food item similar to a croquette, consisting of a filleted fish and potato patty sometimes coated in breadcrumbs orÂ batter and fried. Fishcakes are often served in British fish and chips shops.
Tilapia is a type of fish that has a mild flavor and holds seasoning quite well. This makes it perfect for people who claim to loathe fish.
One of the most notable health benefits of tilapia is its low in calories. Tilapia is also a great source of omega-3 fatty acids, which can help you maintain a healthy blood pressure and keep heart disease at bay. Tilapia has plenty of potassium and contains vitamin B12.
Cod is typically the type of fish used in fish and chips but any firm, white fleshed fish will work. I used tilapia or cod. Tilapia is widely available in most grocery stores and much cheaper than most other types of fish.
WW Freestyle SmartPoints 2-Blue (for 1 cup Honey Mustard Coleslaw)
WW SmartPoints 2-Green (for 1 cup Honey Mustard Coleslaw)
WW POINTS PLUS 2 (for 1 cup Honey Mustard Coleslaw)
WW Freestyle SmartPoints 3-Blue (for 3 fish cakes)
WW SmartPoints 5–Green (for 3 fish cakes)
WW POINTS PLUS 6 (for 3 fish cakes)
|SKINNY FACTS: for 3 cakes
240 calories, 6g fat, 26g protein, 17g carbs, 2g fiber, 339mg sodium, 3g sugar
Skinny Facts: for 1 cup Honey Mustard Coleslaw
77 calories, 2g fat, 0g sat. fat, 2g protein, 15g carbs, 3g fiber, 152mg sodium, 9g sugar
|FACTS: for Freestyle SmartPoints
104 calories, 0g sat. fat, 1g protein, 1g sugar